et sekund foran bliv mere effektiv med mindfulness dem 17. marts 2014

1 SEKUND FORAN

AGENDA

�Hvorfor mindfulness i en travl hverdag?

�Neurologien bag mindfulness træning

BLIV MERE EFFEKTIV MED MINDFULNESS

© The Potential Project. All rights reserved.

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


�Mindfulness træning

�Hvad siger videnskaben?

�At arbejde med mindfulness

�Google, Carlsberg og If – et par virkelige historier

PALTID PÅA

I

PRESSET


A

DI INFORMATIONS

OVERSVØMMET

DISTRAHERET

HVILKETSTATE OF MINDHAR DU


HAR DUBRUG FOR FOR AT OPNÅ RESULTATER

TANKER

VALG


RESULTATER

HANDLINGER

HVOR GODT LEDER DU DINE TANKER TIL AT OPNÅ


RESULTATER?

MINDFULNESS FÅR DIG ET SEKUND FORAN


RESULTATER

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

KONSEKVENSER AF MULTITASKING

REDUCES EFFICIENCY(SWITCH TIME)

DECREASES QUALITY

KILLS OVERVIEW(POOR PRIORITIZATION)

REDUCES WELL-BEING


DECREASES QUALITY(MORE MISTAKES)

HAMPERS CREATIVITY(”CUP FULL”)

REDUCES WELL-BEING(INCREASES STRESS)

DRAINS ENERGY(SWITCH ENERGY)

REWIRES THE BRAIN(BECOMES DEFAULT WORKING MODE)

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


ATTENTION DEFICIT TRAIT

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

UNDERSTANDING AND MANAGING

ATTENTION


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

OF THE TIME OUR ATTENTION IS WANDERINGOF THE TIME OUR ATTENTION IS WANDERING

1 SEKUND FORAN

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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 TRÆNINGER…

…at …at lærelære at at mestremestre dine tankerdine tanker


…at …at lærelære at at mestremestre dine tankerdine tanker

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A B C D


CountingBreathingAnatomy DistractionsA B C D

Anatomy

�Grounded balance

�Ret ryg

�Afslappede skuldre og arme

�Hvilende hænder


�Hvilende hænder

�Øjnene

Anatomy Breathing Counting Distractions

Breathing



Counting 1

2

3

4

5

6

1

2

3

4

5

6



6

7

8

9

10

6

7

8

9

10

Distractions



RELAX RELEASE RETURN

Basic mindfulness training

A B C D


CountingBreathingAnatomy DistractionsA B C D

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VESTLIG VIDENSKAB

TUSINDER AF


TUSINDER AF FORSKNINGSPROJEKTER

MINDFULNESS FORBEDRE HUKOMMELSEN

Memory test score

14

12

10

4 dage

20 min/dag


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

før efter

10

8

6

4

2

0

MINDFULNESS SÆNKER HJERTERYTMEN

90

3 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.

Heart Rate

før efter

80

70

50

40

20

100

60

30

16,00

Cohen's Perceived Stress Scale

MINDFULNESS TRÆNING REDUCERER STRESS


8.00

før efter

12.00

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

MINDFULNESS REDUCERER BLODTRYK

Blood Pressure

101

99

End of mindfulness program


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.

97

95

93

2 4 6 8 10 12

Uger med mindfulness træning

program

4 weeks later

MINDFULNESS ØGER LIVSGLÆDEN

Depression (POMS score)

18

16

14

3 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.

Depression (POMS score)

Session 1 Session 3

14

10

8

4

2

0

12

6

Subjektiv søvnkvalitet

Søvn effektivitet

MINDFULNESS TRÆNING ØGER SØVNKVALITET

SIGNIFIKANTE FORBEDRINGER I


Latenstid før søvn

Brug af sovemidler

Dagtime dysfunktion

Søvnforstyrrelser

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

MINDFULNESS HOLDER HJERNEN SKARP OG HURTIG

Mindfulness group

25 30 35 40 45 50

1.00

age

Adjusted total grey matter volume

Control group

-100

-50

0

50

25 30 35 40 45 50


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

Sustained attentionscore

0.85

0.90

0.95

1.00

Reaction time (milliseconds)

350

400

450

550

500

MINDFULNESS REDUCERER CELLERS ALDRINGTelomerase units per 10.000 cells

13.00

12.00

11.00

10.00


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

Telomerase units per 10.000 cells

Control group Mindfulness group

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


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At arbejde med mindfulness

REGEL # 1

Fokuser på det du vælgerFokuser på det du vælgerFokuser på det du vælgerFokuser på det du vælger


Fokuser på det du vælgerFokuser på det du vælgerFokuser på det du vælgerFokuser på det du vælger

REGEL # 2

Vælg dine distraktioner Vælg dine distraktioner Vælg dine distraktioner Vælg dine distraktioner opmærksomtopmærksomtopmærksomtopmærksomt

SKARPT

FOKUSERET

MINDFUL

KVADRANT2.1.

KVADRANT

FLOW


ÅBENT

OPMÆRKSOMAUTOPILOT

4.KVADRANT

3.KVADRANT

DISTRAHERET

KREATIV

Hvad kan du gøre for at arbejde mere effektivt?

Individuelt?

Socialt?


Socialt?

Teknisk?

ARBEJDE OG MINDFULNESS

ØGET JOB PERFORMANCE

ØGET WORK-LIFE BALANCE

ØGET FOKUSØGET LIVSKVALITET


ØGET ARBEJDSGLÆDE

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

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CBMT©© PROGRAM SPOR

CBMT© ©

PERFORMANCE & EFFEKTIVITET

CBMT© ©

�Fokus & koncentration

�Klare mål & prioriteter

�Effektivitet & produktivitet

�Kreativitet & innovation

CORPORATE BASED MINDFULNESS TRAINING©©


CBMT

KREATIVITET& ENERGI

CBMT© ©

ARBEJDSGLÆDE & BALANCE

�Arbejdsglæde & trivsel

�Work-life Balance

�Stress reduktion & fastholdelse

�Kreativitet & innovation

�Fysisk & mental energi

�Kreativitet & energi kultur

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

Organizational benefits at Carlsberg


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

“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

Individual benefits at Google


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

“I joined the program expecting that we

THE REAL BENEFITS OF MINDFULNESS AT WORK


“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.

BOGENS INDHOLD

�De to mindfulness metoder

�Videnskaben om mindfulness

�De otte mentale strategier

�At arbejde med mindfulness� Emails� Møder� Prioritering� Mv.


� Mv.

�Mindfulness og energi� Fysisk� Mentalt

�Den daglige træning

�Mindful ledelse

�Mindfulness i organisationer

1 SEKUND FORANBLIV MERE EFFEKTIV MED MINDFULNESS

TAK



TAK

et sekund foran bliv mere effektiv med mindfulness dem 17. marts 2014

Career

potential project

mindfulness meditation

arbejde med mindfulness

resultater foran

managing attention

carlsberg og

et par virkelige historier

opn resultater