Ally or Adversary: What Workplace Dynamics Reveal About Us

What I learned about loyalty, insecurity, and leadership long before I had the language for it

Some workplaces stay with you long after you’ve left them.

For me, one of those places was the Palmer House Hilton.

A harder truth I had to revisit

It was a formative chapter in my life. A place where I learned how power actually moves. How leadership shows up under pressure. How people behave when growth, recognition, and fear collide.

It was a springboard for who I would eventually become.

It was also where I learned to become the leader I once needed.

At first, the relationships were easy. Collaborative. Supportive. We were building together, learning together, and navigating the work side by side.

And then something shifted.

I began to thrive, especially toward the end of my time there. And I’ve learned that growth has a way of revealing truths that comfort can conceal.

A colleague I once considered a friend, someone who should have been an ally, quietly became an adversary.

Not openly.

Not honestly.

But strategically.

Polite on the surface. Competitive underneath.

At the time, I didn’t fully understand what was happening. I just felt the tension. The subtle undermining. The silence in rooms I wasn’t in. The way my name was spoken differently when I wasn’t there to speak for myself.

Now, years later, I understand it more clearly.

This wasn’t about friendship gone wrong.

It was about insecurity meeting hierarchy.

And that combination fractures workplaces every day.

When I was younger, I carried a belief I didn’t know how to name.

I used to think that every time I worked for a woman, I would suffer.

That was the story young Jewel told herself.

Not because women can’t lead, I am a woman leader. I believe deeply in women leading with power, wisdom, and integrity.

But because many of the women I worked for were navigating systems that made leadership feel like survival. Like proof. Like scarcity.

And in those environments, support can feel risky. Collaboration can feel threatening. And instead of allies, adversaries are unconsciously created.

I didn’t have that language then. I only had the experience.

What I understand now is this:

When systems reward competition over connection, people turn sideways instead of standing together.

What adversarial behavior looks like at work:

Adversaries rarely announce themselves.

They undermine quietly.

They withhold credit.

They participate in gossip disguised as concern.

They align upward while eroding trust sideways.

They stay silent when your name comes up, or worse, pile on.

And when this happens, teams feel it.

Morale drops.

People take sides.

Psychological safety disappears.

This happens everywhere. Hotels. Medical offices. Universities. Creative spaces. Corporate teams. Nonprofits.

Anywhere humans work together.

What allies actually do:

Allies collaborate without keeping score.

They speak your name with integrity in rooms you are not in.

They share credit generously.

They address issues directly.

They protect the team by refusing to participate in gossip.

An ally doesn’t need to be your friend.

They need to be trustworthy.

The question that matters now

Most people don’t see themselves as adversaries.

But behavior always tells the truth before intention does.

If someone else’s growth makes you uneasy

If validation matters more than integrity

If you compete where collaboration would serve

It’s worth asking why.

Not with shame. With honesty.

As we move forward, personally and professionally, clarity matters.

Are you an ally or an adversary?

And who are you choosing to become next?

The Promises We Keep, and the Cycles We Break

Jewel Quackenbush, MCC

A reflection on habits, boundaries, and self trust

Every January, we make promises to ourselves.

Not quietly.

Not casually.

With conviction.

This is the year I change my habits.

This is the year I finally follow through.

This is the year I become who I said I would be.

And then, often just as quietly, we break those promises.

Not because we are lazy.

Not because we lack discipline.

But because many of the promises we make were never designed to survive real life.

James Clear reminds us that we do not rise to the level of our goals. We fall to the level of our systems. Habits shape identity far more than declarations ever will.

Here is the piece we often miss.

When expectations are reasonable, people usually keep them.

Most people don’t fail because they expect too little. They fail because they expect without context. Current lifestyle. Current workload. Current energy. Current season of life never gets invited into the conversation.

Hope gets loud. Reality gets left out of the room.

A familiar example

Every year, I hear some version of this:

“I’m changing my diet. No sugar. No carbs. No alcohol. And I’m working out five days a week.”

In the moment, it feels incredible. Clean. Motivating. Powerful.

But nothing else is considered.

A demanding job.

Caregiving responsibilities.

Sleep debt.

Stress.

Travel.

What has actually been sustainable before.

So the goal isn’t ambitious. It’s disconnected.

When the body can’t keep up, when life intervenes, when energy dips, the goal collapses. Not because the person failed, but because the expectation was never grounded.

And this is where the real damage begins.

The SHAME Cycle

(A Quackenbush Coaching Framework)

In my work as an executive and leadership coach, I see this same pattern over and over. Most people are not failing randomly. They are caught in a cycle they don’t yet have language for.

I call it The S.H.A.M.E. Cycle.

S – Set an unrealistic expectation

Motivation is high. Reality is not consulted.

H – Hit resistance or reality

Life happens. Energy fluctuates. The system proves unsustainable.

A-Assign blame inward

Instead of questioning the goal, the question becomes, “What’s wrong with me?”

M – Move into shame and self criticism

Trust erodes. Motivation drops. The inner dialogue hardens.

E – Either abandon the goal or overcorrect

People quit entirely or swing back to another extreme promise.

And the cycle restarts.

The tragedy is not the missed goal.

The tragedy is that shame convinces us we are the problem, instead of the expectation.

Why shame is such a poor teacher

Shame does not motivate lasting change.

It narrows thinking.

It dysregulates the nervous system.

It disconnects us from curiosity and compassion.

And once shame enters the picture, even reasonable habits start to feel heavy.

So the question becomes not, “How do I push harder?”

But, “How do I design better?”

The TRUST Cycle

To interrupt the SHAME Cycle, a different pattern is required. One rooted in awareness, realism, and self trust.

We call this The T.R.U.S.T. Cycle.

T – Tell the truth about your current reality

Energy, time, stress, capacity, season of life.

R – Right size the expectation

Make it small enough to keep, not impressive enough to abandon.

U – Understand the signal, not just the behavior

Notice urges, resistance, emotions. Where do they live in the body? What are they asking for?

S – Sustain consistency over intensity

Small, repeatable habits build identity and trust.

T – Trust grows through follow through

Each kept promise strengthens the relationship with yourself.

This is not about lowering the bar.

This is about placing it where humans can actually reach it.

Habits don’t only live in behavior

When we talk about habits, most people think of food, exercise, or productivity.

But some of the most important habits are emotional.

How we set boundaries.

How we ask for clarity.

How we speak up when something doesn’t sit right.

How quickly we abandon ourselves to keep the peace.

Every year, people say things like:

This year, I’m going to be more direct.”

“I’m going to stop letting things slide.”

I’m going to ask for clarity instead of guessing.”

These are not personality traits. They are practices.

And just like behavioral habits, emotional habits break down when expectations are disconnected from reality.

One of the most common patterns I see is this. Someone sets a boundary, often thoughtfully and clearly. When that boundary is crossed, instead of holding the line, they quietly move it.

Not because they are weak.

But because discomfort shows up.

Fear of conflict.

Fear of being seen as difficult.

Fear of losing connection.

So the promise becomes, “I’ll speak up next time.”

And when next time comes, the cycle repeats.

This is not a character flaw.

It is the SHAME Cycle wearing a different coat.

And the TRUST Cycle applies here too.

Tell the truth about what you actually have the capacity to enforce.

Right size the boundary so it can be held.

Understand the emotion that shows up when it’s tested.

Sustain consistency over intensity.

Let trust grow through follow through.

Boundaries, like habits, are not proven by intention.

They are proven by what we are willing to uphold.

A boundary you won’t hold is not a boundary.

It’s a hope.

A quiet wisdom worth remembering

I recently watched a video describing a Japanese approach to habit change. Instead of fighting habits or pushing them away, the invitation was to notice them.

Where does the urge live in your body?

What does it feel like?

When does it show up?

No forcing.

No shaming.

Just awareness.

This aligns beautifully with behavioral science and coaching practice. What we resist tends to persist. What we bring into awareness often softens.

Anger, numbing, scrolling, snapping, overworking. These are often signals before they are problems.

A different invitation for the new year

This year, I’m not inviting you to make resolutions.

I’m inviting you to make fewer promises, and keep them.

Promises that respect your real life.

Habits that fit your actual energy.

Expectations that build trust instead of eroding it.

Because real change does not come from force.

It comes from relationship.

And the most important relationship you will carry into this new year is the one you have with yourself.

Happy New Year.

Comfort and Joy


Comfort and Joy

(When Comfort Is a Nut Roll, and That’s Perfectly Okay)

Every year around the holidays, Greg and Shannon, “My brothers from another mother,” give us a nut roll.

It has become a tradition. Five years running now. Same gift. Same quiet delight. We have moved to a different state, and they MAKE sure I get it! There is an unspoken understanding that this is not just food. This is care. This is attention. This is love wrapped in wax paper and flaky dough.

In a world where comfort sometimes feels like a scarce commodity, it is okay to hold tight to the little things that bring us warmth. For me, that thing is this nut roll. A treat so special that I have become humorously protective of it. And yes, it is absolutely mine. They even send a smaller one for my husband so he does not feel left out. This detail matters. It tells you everything you need to know about love, foresight, and boundaries done right.

Let me be clear. This nut roll is not to be rushed. It is not to be sliced recklessly. It is not to be offered casually to unexpected visitors. This is sacred pastry territory.

The dough is flaky, tender, and forgiving. Not dry. Not heavy. Just right. The filling is rich and nutty with the perfect balance of sweetness and crunch. Every bite delivers comfort without overwhelm. There is no need to add anything. No glaze. No drizzle. No improvement required. It is complete exactly as it is.

You can smell it before you taste it. That warm, toasted nuttiness that fills the kitchen and slows you down without asking permission. The first bite is quiet. You feel it before you think about it, the soft give of the dough, the way the filling holds together just long enough, the way it lingers. It asks you to stay present. To chew. To notice.

And isn’t life like that sometimes?

When we allow ourselves to slow down, to savor what is in front of us, we realize it does not need fixing, rushing, or explaining. It simply needs our attention.

There are very few things I find comfort in these days, and that makes it even more important to honor the ones that still reach me. This nut roll reminds me that I am loved. That a simple bite can feel like a hug from people who care. That a small, intentional ritual can refill my tank when everything else feels loud or heavy.

And that, right there, is the lesson.

We live in a season that tells us more is better. More giving. More doing. More hosting. More explaining. More tolerant. We stretch ourselves thin in the name of holiday spirit and forget that joy is not supposed to be exhausting.

Some things are not meant to be shared with everyone. Some things are meant to be enjoyed slowly, intentionally, with gratitude. That does not make you selfish. It makes you wise.

So here is the invitation. Find your version of the nut roll. Maybe it is a favorite book, a quiet bath, a handful of chocolates, or a steaming cup of coffee. Let it be something you do not have to share if you do not want to. Let it be a gentle, slightly humorous reminder that a little selfish comfort can be a radical act of self-care.

And because this would not be Quackenbush Coaching without something practical, take a moment today to identify one comfort ritual you can claim as your own. Protect it. Laugh about it. Let it be your hug on a plate.

Comfort and joy are not loud. They do not demand performance. They show up softly, consistently, year after year, and ask only that you receive them.

So this season, I am guarding my nut roll.

And my peace.

And my energy.

With love.

With intention.

With zero apologies.

#HolidaySeason

#EndOfYearReflection


Soul Chemistry

By Jewel Quackenbush MCC

There are people in our lives who do more than accompany us. They regulate us. We breathe differently around them. Our nervous system settles in their presence the way a dog relaxes when the favorite person walks into the room.

I recently came across a short clip with two animated dogs having a surprisingly wise conversation. They were not talking about snacks or tennis balls. They were talking about soul chemistry. The idea that animals, especially dogs, choose their person not because of treats or toys, but because of something much deeper.

When we meet people, our brains, like canine brains, scan for signals of safety. Tone of voice. Body language. Scent. Energy. Micro expressions. The amygdala, our emotional processor, lights up when it senses calm. When someone truly puts our nervous system at ease, a bond forms that is biological in nature.

Heartbeats begin syncing. Breathing patterns align. Stress lowers. Emotional guardrails soften.

It is not clinginess. It is regulation.

And this does not just happen between dogs and humans.

It happens between humans and humans.

Think of the person:

• you would call in the middle of the night

• whose presence drops your blood pressure

• who you do not have to perform for

• whose voice you can recognize in a crowded room

• who makes your body exhale before your mind even catches up

That is soul chemistry.

The Other Side: When Someone Sets Your Nervous System on Fire

Just as there are people who calm us, there are people who ignite anxiety in our bones.

You walk into a room and your stomach tightens.

Your breath shortens.

Your shoulder blades lift.

Your amygdala begins scanning for threat instead of comfort.

This can look like:

• a dismissive manager

• a coworker who is unpredictable

• a partner who is explosive or belittling

• a relative whose presence makes you brace instead of breathe

• a friend who drains you rather than fills you

Sometimes these people do not intend harm. Yet their impact is harm.

Prolonged exposure to emotional stress is measurable. There are medical studies showing that working under an overbearing or psychologically unsafe boss can increase health risks related to blood pressure and heart health. Now apply that same dynamic to:

• a toxic relationship

• a destabilizing household

• a love that feels like walking on glass

• a partnership that erodes the spirit instead of nourishing it

Imagine what that does to your circulatory system.

To your endocrine system.

To your brain’s patterning and wiring.

And imagine the children who grow up absorbing this.

Children whose nervous systems are shaped around emotional volatility.

They do not just remember those experiences.

They become shaped by them.

As a lifelong advocate for emotional self care, I want to say this with love and clarity:

Self care is not candles or spa days or vacations.

Self care is protecting your nervous system.

Self care is noticing whose presence lifts you and whose presence compresses you.

Self care is granting yourself permission to unsubscribe from emotional toxins.

You do not owe anyone access to your peace.

Not if they consistently destabilize it.

The Courage to Choose Safe Souls

If you have someone who calms your spirit, cherish them.

And if you do not, make it a mission to find at least one person in your life you feel safe with. It may be a coach, a therapist, a spiritual guide, a longtime friend, a sibling, a partner, or someone who honors your humanity instead of demanding performance.

Soul chemistry is not sentimental. It is foundational to emotional health and well being.

When someone’s presence brings you peace, your entire body recognizes,

I am safe now.

That is not luck.

That is love meeting neuroscience.

And it is the kind of bond that makes the soul exhale.

Meet Zeus. He is part of my Soul Chemistry.

Rewriting the Finish Line: Entering 2026 With Clarity, Compassion, and Alignment

Every year asks something new of us.
Not louder effort, not tighter pressure, but honest reflection. The kind that invites us to examine who we have become, not just what we have accomplished.

We enter January with big goals, bold lists, and fresh ambition. And somewhere between spring and fall, real life steps in, unexpected, demanding, and deeply human. By the end of the year, many people carry a quiet sense of guilt about the goals they didn’t finish or the intentions that didn’t unfold as they had imagined.

But here is a liberating truth.

Not every goal is meant to be completed. Some were never goals at all.
Some were experiments.
Some were signals.
Some were hopes from an earlier version of you.
Some were simply too heavy, too layered, or too premature for the season you were in.

This is not failure. This is self-awareness.

Let’s shift the question from
“Why didn’t I finish this?”
to
“What was this goal trying to teach me?”

Because when you look closer, every goal completed or not, leaves you with something valuable.


When Humility Becomes a Teacher

One of the most powerful insights I gained this year came from studying the reflections of Jesse Livermore, a legendary early twentieth-century market operator who spent his life learning the hard lessons of discipline and timing. His words were about trading, but the truth underneath them is about life.

He reminded me that confidence doesn’t protect you, and intelligence doesn’t guarantee perfect outcomes.
Sometimes we begin a goal, certain we know what it requires, only to discover we have more learning to do.

Humility isn’t a setback.
It’s a reset.

It helps you see your goals without illusion, without pressure, and without the weight of “I should be further by now.”


The Discipline of Waiting

Most of us love beginnings. We love momentum. But the real work often happens in the quiet middle of waiting, recalibrating, and listening.

Some goals are not incomplete.
They are simply not ripe yet.

Growth often requires pauses.
Not because you’re stuck, but because you’re strengthening.

This is where discipline begins:
Not in the rush, but in the restraint.

As you reflect on your year, ask yourself
Was I avoiding the goal, or was I preparing for it?
Was I procrastinating, or was I aligning?

Waiting is not wasted time when the waiting has purpose.


Alignment: Where Your Next Chapter Begins

There comes a moment, often quietly, when you stop forcing outcomes and start listening to your life.

This is alignment.
It’s the shift from pushing to partnering with your own truth.

You feel which goals still fit, which ones need reshaping, and which ones you can release without guilt. Your intuition gets sharper. Your decisions become simpler. Your next steps become clearer.

This is the stage where your goals line up with who you are becoming, not who you used to be.

And that is where the real transformation begins.


Questions to Carry Into 2026

As you enter the new year, consider these questions:

• Does this goal still belong to me?
• Does it reflect who I am now?
• Is it a true intention or an old obligation?
• Am I forcing this, or does it genuinely align?
• Do I want to carry this forward, reshape it, or release it?

Give yourself permission to choose differently.
Give yourself room to evolve.
Give yourself grace.

Because the finish line is not where success begins.
Success begins when you see yourself clearly,without shame, without pressure, and without comparison.

May 2026 be the year you move with intention, clarity, and compassion.
May every step you take honor your growth, not your guilt.
And may you enter the new year with alignment in your spirit and purpose in your stride.

If You’re Ready to Step Into 2026 with Support

If you would like guidance, clarity, or a partner in your growth next year, I would love to walk that journey with you. You can schedule a session, explore coaching possibilities, or gift coaching to someone you love here: Free Discovery Session With Jewel

💔Acceptance vs. Resistance: What We Lose When We Refuse to Let Go

By Jewel Quackenbush, MCC

I remember standing in my bonus dad’s hospital room. The machines hummed softly, steady and sure, as if unaware that my world was breaking.

He looked peaceful, too peaceful, and I kept thinking if I could just find the right doctor, the right prayer, the right anything, I could fix it.

I fought reality with every ounce of hope I had.

I called specialists, read studies, searched for loopholes in science and faith. But underneath all that effort was fear, fear of losing him, fear of facing life without his steady voice reminding me who I was.

It delays the inevitable, it holds healing hostage, it convinces us that struggle is strength when sometimes it is just fear in disguise.

And here is the truth I learned the hard way: my resistance was not saving him. It was stealing time.

Time we could have spent laughing about old stories, saying what we had never said out loud, or simply sitting together in quiet love.

That is what resistance does.

We resist endings, relationships that have run their course, jobs that drain us, friendships that no longer fit, because letting go feels like failure. We tell ourselves, “What about the children, what about the years?” And deep down, you know that small voice in the back of your mind, the one that keeps whispering you deserve better, that you are not being treated well, has been right all along.

But you quiet it, you push it away because the illusion of what you have invested feels safer than the truth. Only, you are not investing anymore, you are sacrificing. And that sacrifice costs you your peace, your joy, and sometimes even your health.

And sometimes what we have invested keeps us stuck.

What Happens When We Lean Into Acceptance? We Let the Light In.

When we stop fighting reality and begin to lean into acceptance, something powerful happens inside us.

The body begins to soften its defenses. The brain rewires. The amygdala, which once sounded alarms, grows quiet. Cortisol levels lower. Serotonin and dopamine rise. The breath deepens.

Leaning into acceptance is not a passive act. It is an invitation to peace. It is both emotional and biological.

The body remembers safety. The mind expands again. The prefrontal cortex, the part that allows us to reason, create, and connect, comes back online.

Suddenly the language changes from “Why me?” to “What now?”

Vision clears. The glass no longer looks half empty, it looks refillable. We stop clinging and start seeing.

Acceptance does not mean you stop caring. It means you stop holding your breath.

It means you stop wrestling with life and begin working with it.

When we lean into acceptance, the heart steadies, the shoulders drop, and peace finds its place again.

Endings begin to look less like punishment and more like permission, permission to heal, to grow, to love differently.

When Resistance Is Healthy

There are moments when resistance protects what is sacred.

When someone crosses a boundary that violates your values or threatens your safety, resistance is wisdom. It is your nervous system saying, “No, not this.”

Healthy resistance guards your peace.

Unhealthy resistance guards your fear.

The difference is whether you are resisting from integrity or from avoidance.

Learning to tell the difference is where maturity lives.

The Gift of Letting Go

When we release resistance that no longer serves us, the mind clears.

Energy returns. Gratitude grows. The body feels lighter because the heart is no longer carrying what the mind refused to accept.

Acceptance is not giving up. It is growing up.

It is choosing to live freely in the truth rather than trapped in the illusion of control.

Ask yourself today:

“Where am I still resisting what is already true?”

“And what is actually true?”

Because freedom often hides behind the door we have been pushing against.

#Acceptance #Resistance #LetTheLightIn #EmotionalIntelligence #Healing #MindsetShift #Leadership #Resilience #LifeCoaching #QuackenbushCoaching #MCC

Not All Superpowers Require Capes, Some Just Manage Time, Emotions, and Chaos

Which executive superpower drives you, and which one’s holding you back?
Sharpen what empowers. Soften what constrains. The six executive functions behind every leadership move.


The Final Chapter of Our Executive Buzzword Series

This is the last article in our three-part Executive Buzzword Series, a leadership reset disguised as a vocabulary lesson.

We started with Executive Presence, exploring how credibility and confidence are conveyed long before a word is spoken.
Next came Emotional Intelligence vs. Emotional Quotient, where we examined how awareness without empathy can ring hollow.
And now, we close with the quiet powerhouse that ties it all together, Executive Functions: the real-life mental superpowers that help you lead with focus, agility, and grace.

It is a brilliant, much-needed topic that deserves our attention and a bit of clarity.


Your Brain’s Boardroom

Imagine your mind as a high-performance orchestra, or if you prefer, as a boardroom where six department heads run You, Inc.

When they are aligned, the results are powerful; your timing, your tone, and your leadership presence all hit the right notes.
But when one takes over or another stops showing up, everything starts to sound off-key. And being under the zodiac umbrella of Libra, I crave harmony, balance is not optional, it is essential 😉

The question is not whether you have these executive superpowers; you do.
The question is, which ones are conducting the show, and which are playing out of tune?


Executive Function Discovery

Though the idea of self-control is ancient, the scientific term executive function emerged in the 1970s, thanks to neuroscientist Karl Pribram, who linked these abilities to the brain’s prefrontal cortex, the region responsible for regulating thought and behavior.

Before that, neurologists noticed that people with frontal-lobe injuries could still think and speak but lost the ability to plan, prioritize, or manage impulses. Those findings gave rise to the concept of executive control.

Later, psychologists such as Russell Barkley, Miyake, and Friedman expanded the field, proving that these skills, though separate, work together like a team. They called it “unity and diversity.”

So when we talk about executive functions today, we are standing on the shoulders of neuroscience, clinical observation, and cognitive psychology. It is not corporate jargon. It is the architecture of adaptive thinking.

And yes, I know, I am talking about the brain again. But stay with me, because understanding what your brain is doing while you lead is half the secret to leading well.

NumberSuperpowerWhat It DoesWhen It Goes Too Far or Too Quiet
1Self-Regulation (Inhibitory Control)Pausing before reacting, choosing a response over an impulseToo far: rigid, detached. Too quiet: reactive, volatile.
2Working MemoryHolding and juggling information in real timeToo far: micromanaging, mental clutter. Too quiet: forgetfulness, confusion.
3Cognitive FlexibilityPivoting perspectives, adjusting strategies, staying openToo far: scattered focus. Too quiet: stubbornness, tunnel vision.
4Planning and PrioritizationSequencing goals, structuring actionToo far: overcontrol, burnout. Too quiet: disorganization, chaos.
5Task Initiation and PersistenceGetting started and finishing what mattersToo far: busyness without purpose. Too quiet: procrastination, avoidance.
6Emotional RegulationManaging feelings in self and others with awarenessToo far: emotional numbness. Too quiet: volatility, defensiveness.

Each of these is a leadership muscle.
Some are strong. Some need stretching. Some could use a rest.


Which Ones Drive You, and Which Hold You Back?

Scenario A: The Mid-Level Manager
Maya leads a team of twelve. She is a planner, meticulous, dependable, a master of structure. But when her CEO calls for a sudden pivot, she freezes. Cognitive flexibility is not her strong suit, and when things get heated, her self-regulation slips. Her leadership growth lies not in more structure, but in softer pivots and deeper pauses.

Scenario B: The C-Suite Executive
Carlos is a visionary. His cognitive flexibility shines; he can pivot faster than a tennis pro. But his working memory is overloaded. He forgets threads, metrics, and sometimes people. His team loves his ideas but dreads the follow-through. His next level is discipline, not to cage his creativity, but to make space for it to land.

Both leaders show the same truth: when one function dominates, others weaken. Mastery comes through balance.

SuperpowerTool to StrengthenWhen Overused Becomes a Weapon
Self-RegulationPractice the “Five-Breath Pause” before responding.Creates fear or emotional distance.
Working MemoryExternalize through mind maps, notes, and visual tracking.Turns into micromanagement.
Cognitive FlexibilityAsk “What is another way to see this?”Becomes indecision or inconsistency.
Planning and PrioritizationFollow the 90/10 rule: plan 90 percent, leave 10 percent open.Becomes rigidity and burnout.
Task InitiationPair new habits with existing routines.Turns into busywork.
Emotional RegulationName the emotion before it names you.Slips into emotional suppression.

Leadership’s Dark Side: Weaponized Strengths

Leadership’s shadow shows up when we turn gifts into weapons.
Your ability to stay composed can lead to emotional distance.
Your clarity can turn into control.
Your flexibility can become fickleness.

The promise here is simple: you will not weaponize your gifts.
Your executive functions exist to serve humanity, not to suppress it.


A Grounded Practice

Before your next meeting, take sixty seconds to pause and ask yourself,
Which of my executive superpowers am I leading with today?
Which one do I need to sharpen?
Which one do I need to soften?

That pause alone strengthens the muscle of self-regulation, and that is where sustainable leadership begins.


Reflection

As we close this Executive Buzzword trilogy, we have moved from

  1. Executive Presence — how you show up.
  2. Emotional Intelligence and EQ — how you connect.
  3. Executive Functions — how you think, plan, and lead.

Leadership is not about capes or titles.
It is about knowing which of your powers to use, when to rest them, and how to lead with both structure and soul.

The true executive does not just function; they flourish.


#Leadership #ExecutiveCoaching #EmotionalIntelligence #NeuroscienceOfLeadership #MindfulLeadership #CoachQuack #QuackenbushCoaching #WomenInLeadership #SelfRegulation #AuthenticLeadership

Emotional Intelligence. Do You Have It?

The Executive Buzzword Series: Emotional Intelligence vs. Emotional Quotient — What’s the Difference? Do You Have It?

by Jewel Quackenbush, MCC — Quackenbush Coaching

There I was, sitting across from a senior leader who couldn’t understand why his team was disengaged.
He had the credentials, the confidence, and the corner office. On paper, he had it all.
But when I asked him how his team felt about his leadership changes, he looked at me blankly.

“Feelings?” he said. “I just need them to perform.”

And that’s when I knew this conversation wasn’t about management, it was about emotional intelligence.


What Emotional Intelligence Really Means

Let’s begin by untangling two terms that often get used interchangeably and incorrectly.

Emotional Intelligence (EI) is your ability to recognize, understand, and manage emotions — both your own and those of others. It’s awareness in action. It’s the empathy you show when someone’s having a hard day, the patience you hold when a meeting goes sideways, and the calm you bring to chaos.

Emotional Quotient (EQ) is the score that attempts to measure that ability. It’s the number or assessment result that gives us data, but not the whole picture.

If EI is the art of connection, EQ is the report card.

EI is about practice.
EQ is about proof.

And just as IQ can shift and grow over time, your EQ can too with awareness and effort.


The Numbers Don’t Lie, But They Don’t Tell the Whole Story

According to Travis Bradberry and Jean Greaves, authors of Emotional Intelligence 2.0, emotional intelligence accounts for nearly 58 percent of performance in all types of jobs, and 90 percent of top performers score high in EI.

Harvard Business Review reinforces this, showing that leaders with high EI foster stronger trust, lower turnover, and higher productivity.

Those facts are solid, but here’s the truth: while the numbers don’t lie, they also don’t tell the whole story.

Because emotional intelligence isn’t lived out in a lab, it’s lived in hallways, breakrooms, and boardrooms. It’s in how you speak to the person who challenges you, how you handle pressure, and how you show up when no one’s watching.

So, setting aside the research for a moment, let’s talk about what it looks like in real life.


Real-World Examples

High Emotional Intelligence:
A project manager notices tension building between team members. Instead of ignoring it, she invites everyone into a quick conversation. She listens, reflects what she hears, and says, “I appreciate how much you all care about getting this right.” The energy shifts, and trust returns.

High Emotional Quotient:
An executive who has taken an EQ assessment learns their emotional triggers and sets personal reminders to pause before reacting. They check their tone before sending an email. They ask, “How are you feeling about this?” during meetings. The data gives them direction, but the work gives them growth.

Low Emotional Intelligence:
A manager dismisses feedback, cuts off colleagues mid-sentence, or uses sarcasm under stress. They equate control with composure. Over time, their team stops offering ideas, not because they lack creativity, but because they no longer feel safe.

High EI doesn’t mean being soft. It means being steady. Its leadership is under control.


When the Phrase Gets Misused

“Emotional Intelligence” has become one of those corporate catchphrases that people toss around without context. It’s been overused, misused, and sometimes weaponized.

You’ve probably heard it before:
“She’s smart, but she lacks emotional intelligence.”
Or worse:
“He’s too emotional to lead.”

When used this way, EI becomes a quiet form of exclusion, a way to label someone instead of lead them. It happens often to women, neurodivergent professionals, and anyone whose communication style doesn’t fit the traditional mold.

Let’s be clear. Emotional Intelligence should never be used as a weapon.
It’s not a tool for judgment. It’s a mirror for growth.

True emotional intelligence empowers, it doesn’t embarrass. It builds bridges, not walls. It doesn’t say, “You’re too emotional.” It says, “You’re human, and that’s where leadership begins.”


Vulnerability Is Not Weakness

There’s a myth among some leaders that showing emotion makes them appear weak.
But vulnerability, when expressed with intention, is strength in its highest form.

When a leader admits they don’t have all the answers, or pauses to say, “I missed the mark on that,” it disarms people. It invites trust. It reminds everyone that leadership is human work.

Your team doesn’t need perfection. They need presence.

And here’s something we often overlook: if you lead without emotional intelligence at work, you are very likely doing the same thing at home. It’s documented that most of us spend more time with our colleagues than with our families. The habits we practice in the office follow us into our living rooms.

So if your team sees composure, kindness, and care, your loved ones probably feel it too.


If You Want to Strengthen Yours

Emotional intelligence is a muscle. It grows with practice.

Here are three ways to begin:

  1. Pause Before You Pounce.
    When emotions rise, take a breath. Name what you’re feeling before responding. Awareness always comes before wisdom.
  2. Seek the Mirror, Not the Megaphone.
    Ask for honest feedback from someone you trust. Listen without defending. Growth doesn’t come from echo chambers.
  3. Lead with Humanity.
    In every meeting, remind yourself that everyone here has a story. Lead with empathy, not ego.

Resources to Help You Grow

If you want to go deeper, these are a few trusted starting points:

  • Book: Emotional Intelligence 2.0 by Travis Bradberry and Jean Greaves
  • Podcast: The EQ Edge or WorkLife with Adam Grant
  • Video: Travis Bradberry’s TEDx Talk – The Power of Emotional Intelligence
  • Course: The Science of Well-Being (Yale University, free on Coursera)
  • Practice: Keep an Emotional Audit Journal. At the end of each day, note one emotion you felt strongly, what triggered it, and how you responded.

Let’s Bring It Home

Emotional Intelligence is not about perfection; it’s about presence.
It’s not about hiding your emotions, it’s about understanding them.
It’s not about controlling people, it’s about connecting with them.

A leader with high emotional intelligence doesn’t have to talk about it; you feel it.
You see it in how they listen, pause, and make others feel safe to be themselves.

So the next time someone throws the phrase “emotional intelligence” into a meeting, ask yourself,
Are we using it to label someone, or to lift them?

Because I believe the real measure of emotional intelligence isn’t in your score;
It’s in how people feel after being led by you.


What is Executive Presence?

The Executive Buzzword Series: What Is Executive Presence?

by Jewel Quackenbush, MCC

There I was, sitting in a glass conference room, the kind I’ve always called a fishbowl.

You know the kind. Everyone can see in, no one can really see you. And what do we do with fish? We stare at them.

That’s what it felt like that day.

On the other side of the table, a well-meaning manager was delivering my annual review. They were using all the right corporate phrases, checking all the right boxes. I nodded politely, until they landed on the one line that still makes my stomach tighten whenever I hear it.

“You’re doing great work, but you need to work on your Executive Presence.”

I remember thinking, What does that even mean?

Was it my voice? My hair? My confidence? My posture?

Did I not look “executive” enough, sound “executive” enough, or project “executive” enough?

In that moment, I realized I wasn’t the only one who’d ever been inside that fishbowl.

How many of us have sat through a 360 review or an annual evaluation and heard those same words , vague, heavy, and laced with expectation?

“Executive Presence” has become one of the most overused , and misunderstood, phrases in leadership today.

Somewhere along the way, it stopped being a development goal and became a diagnosis.

A quiet way to say, “You’re not quite enough.”

What Executive Presence Really Is

Let’s bring this buzzword back home.

Executive Presence has been defined as a blend of gravitas, communication, and appearance. It’s what makes others trust your leadership, listen when you speak, and believe you can handle complexity with calm.

Those definitions are useful , but incomplete.

To me, Executive Presence is the visible reflection of your inner alignment.

It’s when confidence, clarity, and conviction meet in the middle of your humanity. It’s not an act you perform; it’s an energy you project.

Executive Presence isn’t loud. It doesn’t stomp into a room demanding attention. It doesn’t humiliate others into silence. It walks in with quiet certainty and invites others to rise to that frequency.

It’s the art of believing in yourself so deeply that others can safely believe in you, too.

And yes, I often say it this way, Executive Presence makes you a “con man,” but without the con.

Because what you’re really doing is transferring confidence, not deception. You’re allowing people to buy what you’re selling , whether that’s a vision, a project, a purpose, or themselves.

When Presence Becomes a Weapon

Here’s where we need to talk about the misuse.

In recent years, I’ve seen Executive Presence turned into a weapon of mass discouragement.

Leaders, directors, and managers (notice I didn’t say “bosses”) sometimes wield it like a gavel:

“You’re smart, but you lack Executive Presence.”

And then they move on , no explanation, no guidance, no example.

When someone hears that, it doesn’t land as feedback; it lands as failure.

It doesn’t say, You can grow into this. It says, You’ll never be this.

If you’ve ever been on the receiving end of that phrase, hear me clearly: you were never lacking worth, only direction.

And if you’ve ever used that phrase to critique another human being, pause for a moment. Ask yourself if you’ve modeled what you’re measuring. Because if you’re telling someone they lack Executive Presence, you’d better make sure you possess it first.

Leaders who truly have presence don’t shame people into silence; they coach them into confidence. They don’t use ambiguity to feel superior; they use clarity to make others stronger.

So, How Do You Build Executive Presence?

Let’s take this out of the clouds and into your hands.

If you want to begin strengthening your Executive Presence today, here are three simple places to start:

1. Rehearse Confidence.

Confidence is a muscle, not a miracle.

If you’re preparing for a presentation, a speech, or a crucial conversation ,rehearse it.

Record yourself, play it back, and refine your delivery. When your body already knows the rhythm, your mind can relax.

2. Refine Your Eloquence.

The words we choose shape the way others experience us.

Read more. Listen to great communicators. Use language tools like Grammarly, Speechify, or even read your emails aloud before sending them.

Eloquence isn’t about using big words ,it’s about choosing the right ones, the ones that align with your message and your values.

3. Respect the Room.

Your body speaks even when your mouth doesn’t.

Pay attention to your posture, your presence, and your pace.

Stand or sit with openness ,not arrogance. Make eye contact. Pause when it matters. Presence lives in the spaces between words.

Executive Presence isn’t about hierarchy; it’s about harmony.

It’s what happens when your confidence, your communication, and your character are in alignment.

It isn’t taught through shame. It’s cultivated through trust.

And when you embody it, authentically, humbly, and consistently , the room feels it.

Because true Executive Presence doesn’t say, “Look at me.”

It says, “We’ve got this.”


Everyone can see in, but no one can really see you.

The Circle of Pain: Breaking the Pattern Before It Breaks You

I was too late.

The call came at work, shattering the rhythm of my day. Just yesterday I had spoken with my friend, someone I had grown up with, one of my partners in crime. Someone who pushed me to dream bigger. Someone who sat with me when I cried into my Cheerios for whatever reason I had been hurt or disillusioned at the time. They had asked me to come by. I heard something in their voice, a heaviness, but I begged off. I told myself I was tired. I told myself tomorrow would be fine.

But tomorrow never came.

I rushed to the hospital, only to be met by their mother, inconsolable in the hallway. I could not bring myself to go into the room to say goodbye. I left that day carrying a weight that never really left me, the shame of being too late, the regret of not showing up, the grief of knowing I would never again laugh with the person who helped shape me.

Not only did I not get closure, I never said I love you. I never thanked them for everything they had poured into me, all the ways they lifted me when I could not see the way forward. That is what I carried home with me that day. That is part of the pain.

I never spoke about it. I buried it instead. And it was not until well into my forties that I realized how that unresolved pain had quietly woven itself into other parts of my life, in how I showed up for others, in the moments I pulled back instead of leaning in, in the ways I let exhaustion win over presence.

We have all been there.

The sting of a breakup that echoes in how we show up at work. The disappointment of being passed over for a promotion you worked tirelessly for, leaving you doubting your own worth. Even a financial blunder like a stock tip gone sideways that cost you your retirement savings can spiral into self judgment that you then project onto the people around you. And perhaps the most devastating of all, the sudden death of a loved one, especially the unimaginable loss of a child, can feel crippling, freezing you in grief and making it nearly impossible to move forward.

The circle of pain is real. It does not just stay in one corner of your life. It ripples outward into leadership decisions, relationships, even the way you talk to yourself.

The Loops We Do Not Notice

Pain creates loops. Left unchecked, those loops become cycles that replay the same message: you are not enough, do not try again, play it safe. Like grooves on a record, they keep playing long after the moment of pain has passed.

Pain also freezes you in time and renders you immobile. You may keep moving on the outside, but inside, a part of you is stuck in the exact moment where the hurt first took root.

And here is the thing, if we do not interrupt those loops, they do not just stay with us. We end up passing them on, to our teams, our partners, our children.

The Emotional Garbage Can

I call it the emotional garbage can. Because that is what we sometimes do with the people closest to us. We take what we are carrying, our anger, our shame, our contempt, our frustration, even our disgust, and we dump it onto them. Not because they caused it, and not because they deserve it, but because we refuse to interrupt the pattern.

When we are stuck in the circle of pain, we often do not know how to do it differently. And because our friends and family are safe places, we sometimes take advantage of that safety in ways that are not always fair and not always right.

Leaders do this too. A tough board meeting turns into sharp words for the team. The stress of bills piling up shows up as irritability at home. It is not intentional, but it is impactful.

What the Brain is Doing

Neuroscience reminds us why this happens. The amygdala, the brain’s alarm system, fires fast and hot when pain is triggered. Logic takes a back seat to survival mode. The limbic system holds on to hurt because remembering pain once protected us. But in modern life, what once kept us safe can keep us stuck.

Breaking the circle of pain is not about denying it. It is about interrupting it. Sometimes in big ways, sometimes in the smallest shifts.

Name it: Say out loud, “I am short because I feel dismissed.” Naming it takes away its grip. Pause before you pass it on: That moment between trigger and response is where leadership lives. Even one breath can reset your nervous system. Shift the input: Change what you feed your brain. Listen to an uplifting podcast, step outside, pick up a real book instead of scrolling endlessly. Tiny changes can interrupt deep grooves. Let others in: Depression and pain often thrive in silence. Invite someone into your space. Call a friend. Share a meal. Even one moment of connection can loosen the circle’s hold. Rewrite the loop: Ask, “What do I want this pain to teach me, instead of trap me.”

Unaddressed pain does not disappear, it leaks. And in leadership, leaks are costly. The circle of pain can silently shape culture, decision making, and trust.

And here is the hard truth: if you lead people, your pain is not just yours. If you do not face it, you will hand it to your team. And they will carry it for you, sometimes in ways that wound their confidence, their creativity, and their trust in themselves.

As the Tibetan proverb reminds us, “Pain is inevitable, suffering is optional.”

The circle of pain does not end by pretending it is not there. It ends when we face it, feel it, and choose differently. It ends when we stop using the people we love as emotional garbage cans for our anger, shame, contempt, frustration, or disgust. It ends when we take responsibility for breaking the pattern.

That is how we lead with integrity. That is how we protect the people we love. And that is how we stop pain from becoming someone else’s inheritance.