1 sekund foran - bliv mere effektiv med mindfulness

© The Potential Project. All rights reserved.

1 SEKUND FORAN

RASMUS HOUGAARD, INTERNATIONAL DIRECTOR, THE POTENTIAL [email protected]

AGENDA

Hvorfor mindfulness i en travl hverdag?

Neurologien bag mindfulness træning

Mindfulness træning

Hvad siger videnskaben?

At arbejde med mindfulness

Google, Carlsberg og If – et par virkelige historier

BLIV MERE EFFEKTIV MED MINDFULNESS


http://www.dsta.gov.sg/home

http://www.dsta.gov.sg/home

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PALTID PÅA

DI

PRESSET

INFORMATIONS OVERSVØMMET

DISTRAHERET


HVILKETSTATE OF MINDHAR DUBRUG FOR FOR AT OPNÅ RESULTATER


RESULTATER

HANDLINGER

TANKER

VALG


HVOR GODT LEDER DU DINE TANKER TIL AT OPNÅ

RESULTATER?


RESULTATER

MINDFULNESS FÅR DIG ET SEKUND FORAN TIL AT OPNÅ


Hunter, J.P. and J.S. Scherer, “Knowledge Worker Productivity and The Practice of Self-Management” in The Drucker Difference: What the World’s Greatest Management Thinker Means to Today’s Business Leaders, Craig L. Pearce, Joseph A. Maciariello and Hideki Yamawaki, Editors 2009.


I am a great multitasker

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20

1

I am

2 3


PERFORMANCE & MULTITASKING

REDUCERER EFFEKTIVITET

(SWITCH TIME)

SÆNKER KVALITET(FLERE FEJL)

SÆNKER KREATIVITET(”CUP FULL”)

ØDELÆGGER OVERBLIK(DÅRLIG PRIORITETING)

REDUCERER ARBEJDSGLÆDE

(ØGER STRESS)

DRÆNER ENERGI(SWITCH ENERGY)

OMSTRUKTURERER HJERNEN

(BLIVER DIN STANDARD MÅDE AT ARBEJDE)

McKinsey Quarterly January 2011 - Nature 2004, Christian Gaser et.al..Stanford University; “Cognitive control in media multitaskers”, Eyal Ophir Et. Al. –Published in NeuroImage August 2009


ATTENTION DEFICIT TRAIT

Harvard Business Review: “Overloaded Circuits: Why Smart People Underperform”, Edward M. Hallowell


UNDERSTANDING AND MANAGING

ATTENTION IS NOW THE SINGLE MOST IMPORTANT DETERMINANT OF BUSINESS SUCCESS

Accenture Institute of Strategic Change, Thomas Davenport: ”The Attention Economy” - Harvard Business School Press, 2001


Killingsworth MA, Gilbert DT. A Wandering Mind Is an Unhappy Mind. Science 12 November 2010: Vol. 330. no. 6006, p. 932 DOI: 10.1126/science.1192439

46.9%OF THE TIME OUR ATTENTION IS WANDERING

http://www.google.dk/url?sa=i&rct=j&q=science+magazine++logo&source=images&cd=&cad=rja&docid=RLy0_TeP5ZwjUM&tbnid=BPfNWK1d9OKREM:&ved=0CAUQjRw&url=http://www.barbaraculliton.com/science-publications.php&ei=pGxHUYfjN7TE4gTw8YGwAQ&bvm=bv.43828540,d.bGE&psig=AFQjCNFWhUcYNDefa2vHqW-Za6F90itR6w&ust=1363721741755293

http://www.google.dk/url?sa=i&rct=j&q=science+magazine++logo&source=images&cd=&cad=rja&docid=RLy0_TeP5ZwjUM&tbnid=BPfNWK1d9OKREM:&ved=0CAUQjRw&url=http://www.barbaraculliton.com/science-publications.php&ei=pGxHUYfjN7TE4gTw8YGwAQ&bvm=bv.43828540,d.bGE&psig=AFQjCNFWhUcYNDefa2vHqW-Za6F90itR6w&ust=1363721741755293


1 SEKUND FORAN


AGENDA







MED CORPORATE-BASED MINDFULNESS TRÆNING


Your Amazing Brain

References: 1: Linden D, J, (2007) “The Accidental Mind: How Brain Evolution Has Given Us Love, Memory, Dreams and God” Harvard University Press:

2: Hanson R, Mendius R (2009) “Buddha’s Brain: The Practical Neuroscience of Happiness, Love, and Wisdom”, New Harbinger Publications Inc3: http://nba.uth.tmc.edu/neuroscience/s2/chapter01.html


Neural networks

References:http://nba.uth.tmc.edu/neuroscience/s1/introduction.html

http://science.education.nih.gov/supplements/nih4/self/guide/info-brain.htm


References: 1: Siegel, Daniel J, (2010) “The Mindful Therapist, A clinicians Guide to Mindsight & Neural Integration”, Norton, pp46

2: Zeidan, F., et al. “Mindfulness meditation improves cognition: Evidence of brief mental training”. Consciousness and Cognition (2010), doi:10.1016/j.concog.2010.03.014


MINDFULNESS TRÆNING

ER…

…at lære at mestre dine tanker



1 SEKUND FORAN


AGENDA









CountingBreathingAnatomy Distractions

A B C D


Anatomy

Grounded balance

Ret ryg

Afslappede skuldre og arme

Hvilende hænder

Øjnene

Anatomy Breathing Counting Distractions


Breathing



Counting


1

2

3

4

5

6

7

8

9

10

1

2

3

4

5

6

7

8

9

10


Distractions


RELAX RELEASE RETURN


Basic mindfulness training

CountingBreathingAnatomy Distractions

A B C D


1 SEKUND FORAN


AGENDA









VESTLIG VIDENSKAB

TUSINDER AF FORSKNINGSPROJEKTER


Consciousness and Cognition. 2010 Jun;19(2):597-605. “Mindfulness… improves cognition: evidence of brief mental training”. Zeidan, et al.

MINDFULNESS FORBEDRE HUKOMMELSEN

Mem

ory

test

score

før efter

14

12

10

8

6

4

2

0

4 dage

20 min/dag


J Altern Complement Med. 2010 Aug;16(8):867-73:“Effects of brief and sham mindfulness … on mood and cardiovascular variables”. Zeidan, et al.

MINDFULNESS SÆNKER HJERTERYTMEN

Heart

Rate

før efter

90

80

70

50

40

20

10

0

3 Dage

20 min/dag

60

30


8.00

før efter

16,00

12.00

Cohen's Perceived Stress Scale

MINDFULNESS TRÆNING REDUCERER STRESS

Study on the CBMT program: Neurobiological Research Unit – Rigshospitalet, Ph.D Christian Gaden Jensen (not yet published) See more: http://www.youtube.com/user/potentialproject#p/a/u/1/51vrw3CZmZk


Altern Ther Health Med. 2007 Sep-Oct;13(5):36-8: “Mindfulness… is associated with improved glycemic control in type 2 diabetes mellitus: ”Rosenweig, et al.

MINDFULNESS REDUCERER BLODTRYK

Blood Pressure

101

99

97

95

93

2 4 6 8 10 12

Uger med mindfulness træning

End of mindfulness program

4 weeks later


J Altern Complement Med. 2010 Aug;16(8):867-73:“Effects of brief and sham mindfulness … on mood and cardiovascular variables”. Zeidan, et al.

MINDFULNESS ØGER LIVSGLÆDEN

Depre

ssio

n (

PO

MS s

core

)

Session 1 Session 3

18

16

14

10

8

4

2

0

3 Dage

20 min/dag

12

6


Subjektiv søvnkvalitet

Søvn effektivitet

Latenstid før søvn

Brug af sovemidler

Dagtime dysfunktion

Søvnforstyrrelser

MINDFULNESS TRÆNING ØGER SØVNKVALITET

International Journal on Behavioral Medicine 2005: Dr. Linda Carlson “Impact of Mindfulness Based Stress Reduction on Sleep, Mood, Stress and Fatigue Symptoms”

SIGNIFIKANTE FORBEDRINGER I


Neurobiology of Aging 28, 2007: Age effects on gray matter volume and attentional performance, Giuseppe Pagnoni & Milos Cekic.

MINDFULNESS HOLDER HJERNEN SKARP OG HURTIG

Mindfulness group

25 30 35 40 45 50

Sustained attention

score0.85

0.90

0.95

1.00

age

Adjusted total grey matter

volume

Control group

-100

-50

0

50

25 30 35 40 45 50

Reaction time (milliseconds)

350

400

450

550

500


Psychoneuroendocrinology PNEC-1870, 2010: Intensive meditation training, immune cell telomerase activity, and psychological mediators, Tonya L. Jacobs et. Al.

MINDFULNESS REDUCERER CELLERS ALDRINGTelo

mera

se u

nits p

er

10.0

00 c

ells

Control group Mindfulness group

13.00

12.00

11.00

10.00

9.00

8.00

7.00

6.00


MINDFULNESS TRÆNING ØGER IMMUNSYSTEMET

Psychosomatic Medicine 2003: ”Alterations in Brain and Immune Function Produced by Mindfulness Meditation”. Richard J. Davidson, PhD, et.al.


Overall benefits


1 SEKUND FORAN


AGENDA










REGEL # 1

Fokuser på det du vælger

REGEL # 2

Vælg dine distraktioner opmærksomt


ÅBENTOPMÆRKSOM

AUTOPILOT

SKARPTFOKUSERET

MINDFUL

KVADRANT2.

4.KVADRANT

1.KVADRANT

3.KVADRANT

DISTRAHERET

KREATIV

FLOW


Hvad kan du gøre for at arbejde mere effektivt?

Individuelt?

Socialt?

Teknisk?


ARBEJDE OG MINDFULNESS

ØGET JOB PERFORMANCE

ØGET ARBEJDSGLÆDE

ØGET WORK-LIFE BALANCE

ØGET FOKUS

SÆNKET EMOTIONEL UDMATTELSE

SÆNKET INTENTION OM AT SKIFTE

ARBEJDE

ØGET LIVSKVALITET

Christian Gaden Jensen Jensen 2013, University of Copenhagen / Jochen Reb, 2012, Cambridge University Business School


1 SEKUND FORAN


AGENDA









CBMT©

PROGRAM SPOR

CBMT©

PERFORMANCE & EFFEKTIVITET

CBMT©

KREATIVITET& ENERGI

CBMT©

ARBEJDSGLÆDE & BALANCE

Fokus & koncentration

Klare mål & prioriteter

Effektivitet & produktivitet

Arbejdsglæde & trivsel

Work-life Balance

Stress reduktion & fastholdelse

Kreativitet & innovation

Fysisk & mental energi

Kreativitet & energi kultur

CORPORATE BASED MINDFULNESS TRAINING©


“Carlsberg IT has over the last half year developed into an mindful organization.

A mindful organization is an organization where people do the right things - not just things. It is an organization where people have the mental competence to think clearly, make the right decisions and act accordingly.

The individual and organizational benefits are apparent; more focus, more effectivenessand less stress.”

Kenneth Egelund Schmidt, CIOCarlsberg Group

Organizational benefits at Carlsberg


“To address the challenges of an always connected working life, I decided to support my own and my team's ability to reduce stress and gain focus by implementing corporate mindfulness.

We have developed a regular mindfulness practice and have positively altered the way we work, use emails, conduct meetings etc.

We are learning to become more present, and with more presence comes greater engagement, meaning and productivity.”

Loren I. Shuster - Country Director Singapore & Emerging MarketsGoogle Asia Pacific

Individual benefits at Google


“I joined the program expecting that we would become more focused and productive. That has happened and I am grateful.

However, I realize another much bigger change: I experience on myself and my employees that we are becomingbetter human beings.”

Thomas Berg, Sales DirectorIF Insurance.

THE REAL BENEFITS OF MINDFULNESS AT WORK


MERE INSPIRATION

De to mindfulness metoder

Videnskaben om mindfulness

De otte mentale strategier

At arbejde med mindfulness Emails Møder Prioritering Mv.

Mindfulness og energi Fysisk Mentalt

Den daglige træning

Mindful ledelse

Mindfulness i organisationer


1 SEKUND FORAN


BLIV MERE EFFEKTIV MED MINDFULNESS

TAK


Career

1 sekund foran - bliv mere effektiv med mindfulness