…because some thoughts are worth remembering
Count the number of words you are speaking.
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In some meetings or conversations, even the most well-researched data, well-crafted arguments, and well-intended compliments can change its tide, as if you were meant to suffer in that room as the air was getting sucked out of it. Then you learn to sense these meetings coming up ahead of time, where your conclusion is that not responding or not speaking up is the best course of action.
Here’s how not to take the bait. Count the number of words you are speaking to minimize the urge to over-participate in a conversation or a discussion you feel is unfair or unproductive. It accomplishes 3 things: you avoid fueling the negative fire, you allow others (who may be making accusations, over-generalizing based on stereotypes, etc.) to get whatever off their chest without interruptions, and by lack of participation, you are minimizing the significance of the meeting.
As long as it’s not one of those meetings where you have to sign off on any decisions, you can respond constructively in writing.