THE FOCUS FACTOR MINDFULNESS AT WORK May 16, 2016 MOIRA GARVEY DIRECTOR & SENIOR CONSULTANT, POTENTIAL PROJECT NORTH AMERICA MOIRA.GARVEY@POTENTIALPROJECT.COM
WHY THE SUDDEN POPULARITY? Mindfulness Time, February, 3, 2014 14, 2014 60 Minutes, Anderson Cooper, December
THE FOCUS FACTOR MINDFULNESS AT WORK AGENDA Mindfulness Relevancy to Work The Nature of the MIND & Presence Training the Mind to Increase Focus Neuroscience & Mindfulness Multitasking & Mental Effectiveness Wrap up
GLOBAL LEADER IN CORPORATE MINDFULNESS USA Boston Chicago Hartford Dallas Denver Los Angeles New York City Portland Pittsburgh North Carolina San Francisco Seattle Washington DC CANADA Calgary Ottawa Toronto Vancouver AFRICA South Africa EUROPE Austria Denmark Finland France Germany Ireland Netherlands Norway Sweden United Kingdom AUSTRALIA & NZ Auckland Brisbane Canberra Melbourne Perth Sydney ASIA Beijing Hong Kong Shanghai Singapore Global online delivery (from Oct. 2015)
WHY DO THEY USE MINDFULNESS?
THE PAID REALITY Pressured Always on Information Overloaded Distracted
ATTENTION & RESULTS Attention Choices Actions Results
THE PAID REALITY LEADS TO ADT Attention Harvard Business Review, Jan 2005: Overloaded Circuits: Why Smart People Underperform, Edward M. Hallowell / Killingsworth MA, Gilbert DT. A Wandering
QUIZ-TIME How often is our mind wandering involuntarily from what is happening right now? 1) 11.5% 2) 23.3% 3) 25.7% 4) 46.9% 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
WHY MINDFULNESS MATTERS? Focused Distracted Results driven Effective Creative Resilient Balanced 53.1% mind on task 46.9% mind off task Inefficient Ineffective Cognitively rigid Overwhelmed Stressed Collaborative Disengaged 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
ORGANIZATION ADT 2014 Scott Adams, Inc, Dilbert.com dilbertcartoonist@gmail.com
THE FOCUS FACTOR MINDFULNESS AT WORK AGENDA Mindfulness Relevancy to Work The Nature of the MIND & Presence Training the Mind to Increase Focus Neuroscience & Mindfulness Multitasking & Mental Effectiveness Wrap up
HOW ATTENTIVE ARE YOU?
MENTAL STRATEGY: PRESENCE What does being present mean to you?
DOWNSIDE OF NOT BEING PRESENT Science 315, 393; Wandering Minds: The Default Network and Stimulus-Independent Thought, 2007, Malia F. Mason, et al.
PRESENCE VS. WANDERING PRESENCE Increased focus Increased well being Increased creativity Increased memory Increased clarity MIND WANDERING Decreased focus Increased anxiety Increased negative thoughts Decreased well being Increased stress Scientific American, The Mind of the Meditator, November 2014 - Science 315, 393; Wandering Minds: The Default Network and Stimulus-Independent Thought, 2007, Malia F. Mason, et al. - 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
THE LOGIC OF PRESENCE THE PAST IS GONE ALL WE HAVE IS THIS PRESENT MOMENT THE FUTURE HAS NOT ARRIVED
PRESENCE TASK Task or AT Person HAND
REFLECTION When is it most difficult to be present at work? How can being more present benefit you, your colleagues and patrons?
DEVELOPING PRESENCE Be here now Fully present with each inhalation Fully present with each outbreath
THE FOCUS FACTOR MINDFULNESS AT WORK AGENDA Mindfulness Relevancy to Work The Nature of the MIND & Presence Training the Mind to Increase Focus Neuroscience & Mindfulness Multitasking & Mental Effectiveness Wrap up
MINDFULNESS IS The ability to know what is happening in your head at any given moment without taking the bait. Dan Harris, ABC Nightline, author of 10% Happier
MINDFULNESS TRAINING IS Managing your Attention
TRAINING THE ATTENTION MUSCLE
BASIC MINDFULNESS TRAINING A B C ANATOMY BREATH COUNT D DISTRACTIONS
THE FOCUS FACTOR MINDFULNESS AT WORK AGENDA Mindfulness Relevancy to Work The Nature of the MIND & Presence Training the Mind to Increase Focus Neuroscience & Mindfulness Multitasking & Mental Effectiveness Wrap up
NEUROPLASTICITY
REDUCES STRESS Cohen's Perceived Stress Scale 16,00 12.00 8.00 Before After 8 weeks/ 50 minutes per week 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
Memory test score ENHANCES MEMORY 4 Days 20 min/day 14 12 10 8 6 4 2 0 Before After Consciousness and Cognition. 2010 Jun;19(2):597-605. Mindfulness improves cognition: evidence of brief mental training. Zeidan, et al.
Depression (POMS score) IMPROVES MOOD 3 Days 20 min/day 18 16 14 12 10 8 6 4 2 0 Session 1 Session 3 J Altern Complement Med. 2010 Aug;16(8):867-73: Effects of brief and sham mindfulness on mood and cardiovascular variables. Zeidan, et al.
IMPROVES MENTAL FITNESS Control group Mindfulness group Adjusted total grey matter volume 50 0-50 -100 25 30 35 40 45 50 age 25 30 35 40 45 50 Sustained attention score 1.00 0.95 0.90 0.85 Reaction time (milliseconds) Neurobiology of Aging 28, 2007: Age effects on gray matter volume and attentional performance, Giuseppe Pagnoni & Milos Cekic. 550 500 450 400 350 13 Practitioners > 3 yrs experience Vs 13 controls
YOUR MIND AND MINDFULNESS CORTICAL THICKENING INCREASED KINDNESS, EMPATHY & HAPPINESS INCREASED EMOTIONAL INTELLIGENCE LESS STRESS INCREASED CREATIVITY BETTER MEMORY J Altern Complement Med. 2010 Aug;16(8):867-73: Effects of brief and sham mindfulness on mood and cardiovascular variables. Zeidan, et al. / Consciousness and Cognition. 2010 Jun;19(2):597-605. Mindfulness improves cognition: evidence of brief mental training. Zeidan, et al. /Neurobiology of Aging 28, 2007: Age effects on gray matter volume and attentional performance, Giuseppe Pagnoni & Milos Cekic. / and more
THE FOCUS FACTOR MINDFULNESS AT WORK AGENDA Mindfulness Relevancy to Work The Nature of the MIND & Presence Training the Mind to Increase Focus Neuroscience & Mindfulness Multitasking & Mental Effectiveness Wrap up
TEST YOUR MULTITASKING SKILLS 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 I am 1 2 3
THE DOWNSIDES OF MULTITASKING REDUCES EFFICIENCY Due to switch time KILLS PRIORITIZATION Due to loss of overview DECREASES QUALITY Due to more mistakes SHRINKS YOUR BRAIN Less grey matter HAMPERS CREATIVITY Due to a full mind DRAINS ENERGY Due to switching REDUCES WELL-BEING Due to increased stress REWIRES YOUR BRAIN Becomes default working mode Stanford University; Cognitive control in media multitaskers, Eyal Ophir Et. Al. 2009 Institute of Cognitive Neuroscience, University College London, Kep Kee Loh Et. Al. Higher Media Multi-Tasking Activity Is Associated with Smaller Gray-Matter Density in the Anterior Cingulate Cortex
TWO RULES OF MENTAL EFFECTIVENESS Rule 1: Focus on what you choose Rule 2: Choose your distractions mindfully
INCREASING YOUR ABILITY TO FOCUS! Focused Distracted Results driven Effective Creative Resilient Balanced 53.1% mind on task 46.9% mind off task Inefficient Ineffective Cognitively rigid Overwhelmed Stressed Collaborative Disengaged 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
THE FOCUS FACTOR MINDFULNESS AT WORK AGENDA Mindfulness Relevancy to Work The Nature of the MIND & Presence Training the Mind to Increase Focus Neuroscience & Mindfulness Multitasking & Mental Effectiveness Wrap up
THE MINDFULNESS CHALLENGE For the next 14 days 1. Practice the ABCD once a day 3-5-10 min. Ask others to join you. 2. Experiment with being more Present and observe. 3. Test out the 2 Rules of Mental Effectiveness and see what happens.
MINDFUL HUMAN PERFORMANCE I initiated the program expecting that we would become more focused and productive. That has happened and I am grateful. However, I realized another much bigger change occurred. I experienced this within myself and observed it with my employees. We became better human beings. Thomas Berg, Sales Director IF Insurance.
RESOURCES FOR MINDFULNESS AT WORK 1. Book 2. Potential Project App found on APP store for iphones and GooglePlay for Androids.
THANK YOU!! MOIRA GARVEY, DIRECTOR & SENIOR CONSULTANT, POTENTIAL PROJECT NORTH AMERICA MOIRA.GARVEY@POTENTIALPROJECT.COM