PRODUCTIVITY PRODUCTIVITY + RESILIENCE. Outcomes. Phil Dobson WHAT WORKS? BIGGEST CHALLENGES? PRODUCTIVITY

Size: px

Start display at page:

Download "PRODUCTIVITY PRODUCTIVITY + RESILIENCE. Outcomes. Phil Dobson WHAT WORKS? BIGGEST CHALLENGES? PRODUCTIVITY"

June Dean
5 years ago
Views:

1 Outcomes PRODUCTIVITY 8 hours work done in 6 hours Greater productivity and effectiveness PRODUCTIVITY + RESILIENCE Better prioritisation Improved focus and concentration Reduced distraction Being able to switch off RESILIENCE Reduced stress Improved sleep Improved wellbeing Greater mental performance Phil Dobson Better emotional regulation Brain that lasts for longer PRODUCTIVITY WHAT WORKS? BIGGEST CHALLENGES?

2 PRODUCTIVITY BUSY / PRODUCTIVE / EFFECTIVE 5 STEPS TO WORKING SMART SET GOALS (3Y / 1Y / Q) DO 80 / 20 ANALYSIS DO 1-3 MVTs PER DAY MANAGE ENERGY FOCUS ATTENTION 1: Set Goals 2: 80/20 Analysis 20% results WHAT WILL DEFINE SUCCESS? 3 YEAR / 1 YEAR / QUARTER LVTs 80% Yme 80% results MVTs 20% Yme

3 3: Plan: 1-3 MVTs / day Energy vs Attention M T W T F 4: Manage Your Energy - Circadian 11

4 4: Manage Your Energy - Ultradian 5: Focus Attention Multi-tasking 5: Distractions - External % error no switching switching no switching switching numerical manipulayon tasks le^er manipulayon tasks

5 5: Distractions - External 5: Distractions - Internal People use their phones for 3 hours a day (comscore). They unlock their phones >80 times every day (Apple). They touch their phone >2,500 times every day (Discout). 46% would rather have a broken bone than a broken phone. The price of anything is the amount of life you exchange for it. Henry David Thoreau Brain Dump Empty your P.F.C. Do not try to order, sort or prioritise Everything that is on, or in your mind Work and 'non-work' Free up your attention and mental energy Brain Dump personal friends & family birthdays & events home admin errands bank & financial insurance tech backups holidays learning books & films leisure & hobbies professional replies phone calls follow up things to chase waiyng for meeyngs project next steps projects to begin things to communicate business development strategy

6 Productive 'Brain 'Mind Sweep' Effective Delete / Delegate 'INBOX' 3 minute rule PROJECT 1 MVT CALENDAR GOAL 1 PROJECT 1 MVT CALENDAR PROJECT 2 GOAL 2 PROJECT 2 PROJECT 3 GOAL 3 PROJECT 3 PROJECT 4 PROJECT 4 SOMEDAY SOMEDAY SMART 'Brain 'Mind Sweep' PRODUCTIVITY Delete / Delegate GOAL 1 GOAL 2 GOAL 3 'INBOX' PROJECT 1 PROJECT 2 PROJECT 3 PROJECT 4 SOMEDAY MVT 3 minute rule CALENDAR 5 STEPS TO WORKING SMART SET GOALS (3Y / 1Y / Q) DO 80 / 20 ANALYSIS DO 1-3 MVTs PER DAY MANAGE ENERGY FOCUS ATTENTION

7 Summary Q REVIEWS SET GOALS Year / Quarter / Month DO 80/20 ANALYSIS MVTs and LVTs DO 1-3 MVTs PER DAY MORE MVTs / LESS LVTs MANAGE YOUR ENERGY MVT at peak energy / most important task first minute sessions + breaks in between FOCUS YOUR ATTENTION 3 / 1 YEAR GOALS REVIEW Q GOALS REVIEW GOALS ACHIEVED (+ REWARD) GOALS NOT ACHIEVED (+ ANALYSIS) WHAT HAVE YOU LEARNED? CHANGES NEEDED (S / S / M / L) TOP 3 PRIORITIES FOR NEXT QUARTER Eliminate distractions - inbox and alerts Brain dump each week Q REVIEWS REPEATING CALENDAR EVENTS: Q4: Jan 1st, 2018 Q1: Apr 2nd Q2: July 2nd RESILIENCE Q3: Oct 1st Q4: Jan 7th, 2019 Phil Dobson

8 RESILIENCE EXPERIENCE Sustainable high performance STRESS SLEEP EXERCISE NUTRITION ENERGY & CONTROL Energy & Control BRAIN FITNESS MEDITATION & MINDFULNESS Locus of Control STRESS = PRESSURE CONTROL

9 VUCA VOLATILITY V BRAIN FITNESS AMBIGUITY A Your Perspective U UNCERTAINTY C COMPLEXITY SENSE Stress EXPERIENCE STRESS EXPERIENCE STRESS SLEEP EXERCISE SLEEP EXERCISE NUTRITION NUTRITION

Stress: TOP 3 Have a system that prevents overwhelm

10 Stress Stress behaviour thoughts emotions physiology Technique: Progressive Relaxation Stress: TOP 3 Have a system that prevents overwhelm Make more time to do what you love Learn to regulate your physiology

Exercise Exercise Composite of 20 student brains taking the same test EXPERIENCE STRESS SLEEP EXERCISE NUTRITION After sitting quietly After a 20 minute walk

11 Exercise Exercise Composite of 20 student brains taking the same test EXPERIENCE STRESS SLEEP EXERCISE NUTRITION After sitting quietly After a 20 minute walk Exercise: TOP 3 20 minute walk (or equivalent) every morning 3 x harder sessions per week Get up and move every 60 minutes Nutrition EXPERIENCE STRESS SLEEP EXERCISE NUTRITION

Nutrition Nutrition: Recommendations Fish and seafood - Rich in Omega 3. Vegetables and leafy greens - High in iron, vitamin A, C, and K. Eggs - Rich source of choline, a precursor for acetylcholine.

12 Nutrition Nutrition: Recommendations Fish and seafood - Rich in Omega 3. Vegetables and leafy greens - High in iron, vitamin A, C, and K. Eggs - Rich source of choline, a precursor for acetylcholine. Nuts - Walnuts for Omega 3 and vitamin E. Brazil nuts for selenium. Seeds - Flax seeds for Omega 3 and pumpkin seeds for a good source of zinc. Berries - Blueberries, blackberries, strawberries are all high in antioxidants. Turmeric - High in curcumin, an antioxidant and anti-inflammatory agent. Olive oil - Olive oil helps improve brain function. Green tea - High source of antioxidants which help reverse oxidative stress. Water - Dehydration causes drop of 14%. Less sugar - Alzheimers = Diabetes Type 3 Nutrition: TOP 3 Sleep Drink half a litre of water every morning Eat a Mediterranean diet Eat less sugar EXPERIENCE STRESS SLEEP EXERCISE NUTRITION

13 Sleep Sleep: TOP 3 For 7-9 hours / night: BODY: Lower cortisol levels and temperature ENVIRONMENT: Reduce blue light (F.lux) MIND: Do brain dump each week Experience Experience EXPERIENCE STRESS SLEEP EXERCISE NUTRITION

14 Experience: TOP 5 SENSE Learn a new language Learn a musical instrument Keep cognitively active Seek novelty and the unfamiliar Socialise regularly EXPERIENCE SLEEP STRESS EXERCISE NUTRITION Meditation & Mindfulness S.E.N.S.E. SCORE HOW TO IMPROVE YOUR SCORE Stress Exercise Nutrition Sleep Experience

15 Meditation & Mindfulness Meditation & Mindfulness Focused Meditation Relaxation + Focused Attention Relaxation + Mindfulness Benefits Focused Meditation Reduced stress Improved sleep Improved health and immune Improved cognitive function Improved focus and concentration Improved emotional regulation

Focused Meditation Mindfulness Focusing one s awareness on the breath and counyng exhalayons (from 1-21), while maintaining focus on that single

16 Focused Meditation Mindfulness Focusing one s awareness on the breath and counyng exhalayons (from 1-21), while maintaining focus on that single mental acyvity. Mindfulness Focusing one s awareness on the present moment, while calmly acknowledging and accepyng one s sensayons, thoughts, and feelings.

17 PRODUCTIVITY + RESILIENCE 5 STEPS TO WORKING SMART PRODUCTIVITY SET GOALS (3Y / 1Y / Q) DO 80 / 20 ANALYSIS DO 1-3 MVTs PER DAY MANAGE ENERGY FOCUS ATTENTION Phil Dobson RESILIENCE Meditation & Mindfulness EXPERIENCE STRESS SLEEP EXERCISE NUTRITION ENERGY & CONTROL BRAIN FITNESS MEDITATION & MINDFULNESS

Health & Nutrition to Boost your working life Becca Millar BSc BANT CNHC

Health & Nutrition to Boost your working life Becca Millar BSc BANT CNHC Life is a journey - We are living in a time with greater longevity but more chronic disease Humans are not computers! We are not