PERFORMANCE & WELLNESS RESILIENCE
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1 PERFORMANCE & WELLNESS RESILIENCE MINDSET, MINDFULNESS AND MEANINGFUL PROGRESS TAKES PRACTISE! DR ADRIAN MEDHURST
2 Modern Challenges
3 PACE & PRESSURE
4 JUGGLING OBLIGATIONS
5 OVERLOADED & UNDERPRODUCTIVE
6 DISTRACTED & DISCONNECTED
7 CONSTANT CHANGE
8 DO MORE WITH LESS
9 THE COSTS ARE DISTRESSING STRESSED, STRUGGLING & SICK DISENGAGED & BURNING OUT UNDERPERFORMANCE & UNTAPPED POTENTIAL A$125BILLION+ A$70BILLION+ A$305BILLION $44 BN ABSENTEEISM $34 BN PRESENTEEISM $47 BN FINANCIAL STRESS 76% DISENGAGEMENT $10 S BN BURNOUT 85% MORE TO GIVE 21% IMPROVEMENT PwC 2016 AIG 2015 GALLUP 2013 MEDIBANK 2010 ERNST & YOUNG 2013
10 CAPACITY Higher Wellbeing Lower Performance CONTRIBUTION Higher Performance Lower Wellbeing
11 CAPACITY Higher Wellbeing Lower Performance Charged Up Shu:ng Off Switched On Burning Out Higher Performance CONTRIBUTION Lower Wellbeing
12 Why do I care?
13
14 Cross-Training
15
16 Why mindfulness is so important
17 NEUROPLASTICITY Energy & Efficiency 25% of our daily energy is consumed by the brain Habits Helpful & Harmful
18
19
20 Autopilot
21 Does your mind wander off?
22 47% % of waking hours people spend thinking about something other than what they are doing Killingsworth & Gilbert (2010)
23 Time Travel Negativity Bias: a human mind is a wandering mind, and a wandering mind is an unhappy mind. The ability to think about what is not happening is a cognitive achievement that comes at an emotional cost. Killingsworth & Gilbert (2010) A Wandering Mind Is an Unhappy Mind, Science
24 Declining AQenRon Span Goldfish = 9 Seconds Humans = 8 Seconds!
25 10 IQ points dumber = 2x worse than smoking marijuana
26 My brain has too many tabs open! DistracRon & MulR- Tasking
27 Tip! Mind the Traps Autopilot Time Traveller Distraction Multi-tasking
28 MINDFULNESS The Science of Mindfulness Performance Wellbeing Health Relationships
29 MINDFULNESS Mindfulness is a state of skilful attention we invest on purpose, in the present moment, with openness & curiosity.
30 MINDFULNESS PRACTICES STRUCTURED: Mindfulness Meditation, Yoga, Qigong, Pilates. SITUATIONAL: Mindful during day-today activities; being tuned into tasks moment-by-moment.
31 OFF YOUR BUTT - INTO YOUR LIFE!
32 Quiz (A) (B) Stress is harmful and should be avoided, reduced and managed Stress is helpful and should be accepted, utilised and embraced
33 8 years later (A) Stress is harmful and should be avoided, reduced and managed 43%* *Keller, et al., (2011). Does the Perception that stress affects health matter? The association with health and mortality. Health Psychology, 31,
34 What do you believe? Men are disturbed not by things, but by the VIEWS which they take of them Epicetus, 1st Century, A.D
35 Mindset Group (1) (B) Stress is debilitating Stress is enhancing Crum, A., Salovey, P. & Achor, S. (2013). Rethinking Stress
36 Tip Mindset Matters
37 The application encountered an error and must close immediately. All work will be lost IDIOT - Print your slides! You look stupid and unprofessional! Here s STRESS... Heart PUMPING... SWEATY armpits! FAIL! This happened 2 months ago moron! Learn much? HIDE! DO SOMETHING!!! RUN AWAY!
38 Stress S*^~ Happens Meaningful Progress requires Mindful Practise!
39 Balancing Breath 3-5 Min Practise 1. Inhale: Tap right thumb to each finger then open palm 2. Exhale: Tap left thumb to each finger then open palm 3. Breathe slowly & easily through nostrils into the diaphragm / belly 4. Allow thoughts, (re)focus on tapping & breath flow
40 Physical Performance requires consistent fitness practise
41 Tooth Performance requires consistent dental practise
42 Are we consistently practising?
43 Stress Mastery Tip Presence PRACTISE Mindfulness makes Perception Mindset Meaning Progress PROGRESS! The right sort of practice carried out over a sufficient period of time leads to improvement. Nothing else. Anders Ericsson and Robert Pool (2017)
44 Tip! PUNCTUATE YOUR DAY WITH PRACTICES,.!
45 Some of my pracrces Meditation Red Traffic Light Opening a door (exc. public toilets) Yoga Morning coffee, Wine
46 1 minute Cold Shower pracrce I dare you!
47 Life is a decathlon, not a sprint.
48 Connect We largely know what to Grow Work Well do, but Wellbeing Be Mindful & Performance Master Stress It takes practise to Resilience move Eat Well Move from KNOWING better, Rest to BEING better.
49 This is a Movement, not a Message The Stress Mastery Challenge: #1 Mindfulness - Mind the Traps & Practise, Practise, Practise! #2 Mindset matters #3 Meaningful progress requires practices (Seriously, PRACTISE!) #4 Mastery - Cross-Training (Life is a decathlon, not a sprint!)
50 900 waking minutes / day 5 minutes = daily practise 480 working minutes / day 5 minutes = daily practise 1% of your day
51 Continuous effort, not strength or intelligence, is the key to unlocking our potential Sir Winston Churchill
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