Mindful Leadership

transcript

Mindful Leadership

What is Mindfulness?

Paying attention in a particular way,

on purpose, in the present moment,

non-judgmentally.

Jon Kabat-Zinn

It’s not necessarily this!

Who’s integrating it into their corporate culture?

Results of Mindfulness Training at Genentech

10-20% increase in employee satisfaction

50% increase in employee

collaboration, conflict management, and communication

12% increase in customer satisfaction

Who’s integrating it into their corporate culture?

Results of Mindfulness Training at General Mills

80% reported improved decision-making

83% reported taking time needed

to optimize productivity (23% improvement)

82% reported eliminating tasks with limited productivity (32%

improvement )

89% reported they became better listeners

The media is all over it!

Working with Mindfulness Reduces Stress in the Workplace – Miami Herald Developing Mindful Leaders – Harvard Business Review Mindfulness: Getting Its Share of Attention – New York Times The Mindful Business – The Economist A Guide to Mindfulness at Work - Forbes

•  Improved ability to stay focused

•  Increased ability to effectively deal with stress

•  Greater resilience and ability to sustain high performance

•  Greater clarity on what’s most important

•  Enhanced performance and productivity

•  Greater ability to lead authentically

•  Improved judgment and decision-making

•  Enhanced team performance

•  Greater innovation and inspiration

•  Improved health and well being

•  Increased working memory and attention

•  Greater empathy and compassion

What are the benefits of it?

How can you be a more mindful, less stressed and more productive???

1) Set intentions

My intention for this workshop is_____________________________. This is important because ___________________________________. I need to be ____________________ to make this intention a reality.

2) Harness the Power of Purpose

My Personal Purpose Statement

Be in the world every day on purpose, in relationships, in work, and in nature

in ways that are true to who I am, and in ways that express my core values and utilize my talents,

creating growth in myself and others.

My Business Purpose Statement

Emily Rogers Consulting + Coaching was founded with the sole purpose of creating growth in my clients

and improving the lives of the people I serve.

3) Notice your breath

Source: Breathing for your Better Health, WSJ

4) Maintain Balance

Wheel of Life

5) Unplug periodically

•  Turn off social media notifications

•  Disengage email and text notifications

•  Enable/program the “do not disturb” feature on your phone

•  Inform your colleagues that you will be “offline” for a specified period of time

•  Get away from your desk at lunch

•  In the evenings and on weekends, designate a “shut off” time for your phone

•  Make your bedroom a device-free zone

“The space and quiet that idleness provides is a necessary condition for standing back from life and seeing it whole, for making

unexpected connections and waiting for the wild summer lightning strikes of inspiration – it is, paradoxically, necessary to getting any

work done.” -Tim Kreider, The New York Times

6) Manage Your Energy, Not Your Time

Are You Headed For An Energy Crisis?

Body Check q I don’t regularly get at least seven to eight hours of sleep, and I

often wake up feeling tired. q I frequently skip breakfast, or I settle for something that isn’t

nutritious. q I don’t work out enough. q I don’t take regular breaks during the day to truly renew and

recharge, or I often eat lunch at my desk, if I eat it at all.

Source: Tony Schwartz and Catherine McCarthy

Emotions Check q I frequently find myself feeling irritable, impatient, or anxious at

work, especially when work is demanding. q I don’t have enough time with my family and loved ones, and

when I’m with them, I’m not always really with them. q I have too little time for the activities that I most deeply enjoy. q I don’t stop frequently enough to express my appreciation to

others or to savor my accomplishments and blessings.

Mind Check q I have difficulty focusing on one thing at a time, and I am

easily distracted during the day, especially by e-mail. q I spend much of my day reacting to immediate crises and

demands rather than focusing on activities with longer-term value and high leverage.

q I don’t take enough time for reflection, strategizing, and creative thinking.

q I work in the evenings or on weekends, and I almost never take an e-mail–free vacation.

Spirit Check q I don’t spend enough time at work doing what I do best and

enjoy most. q There are significant gaps between what I say is most

important to me in my life and how I actually allocate my time and energy.

q My decisions at work are more often influenced by external demands than by a strong, clear sense of my own purpose.

q I don’t invest enough time and energy in making a positive difference to others or to the world.

Total the number of statements checked. Guide to scores •  0–3: Excellent energy management skills •  4–6: Reasonable energy management skills •  7–10: Significant energy management deficits •  11–16: A full-fledged energy management crisis

7) Mind Your Thoughts

Source: Positive Intelligence, by Shirzad Chamine

Your mind is your best friend, but it is also your worst enemy. You can develop greater command over your mind, so it serves you more than it sabotages you. You will feel far less stress, be happier, and

perform better.

Source: Positive Intelligence, by Shirzad Chamine

8) Learn to Meditate

“Meditation is to the brain what aerobic exercise is to the heart.”

~ Rick Hanson, PH. D.

Meditation: 4 Basic Steps

1)  Sit comfortably. Chose a sitting posture that allows your body to feel supported and become still.

2)  Intentionally choose to bring your attention to a specific object (e.g., breath, sounds, body sensations).

3)  Be open and curious about whatever you notice. 4)  When your attention drifts, redirect it back to the object you

have chosen.

Source: Mindful Leadership by Janice Marturano

Meditation: Getting Started •  Jon Kabat-Zinn books and audio files •  Apps: Breathe, The Mindfulness App, Simply Being •  Oprah & Deepak Meditation Experiences

9) Stop multitasking

“It turns out multitaskers are terrible at every aspect of

multitasking. They’re terrible at ignoring irrelevant information;

they’re terrible at keeping information in their head nicely

and neatly organized; and they’re terrible at switching

from one task to another.” - Clifford Nass

Multi-tasking Lowers Your IQ and Damages Your Brain!

10) Get more sleep

After breathing, sleep is our most fundamental need. It’s also the first thing we’re willing to give

up in an effort to get more done. The fact is that even

small amounts of sleep deprivation make us vastly less

efficient.

A $63 Billion Problem for Business

The annual cost of lost productivity due to loss of sleep according to a 2011 Harvard Medical School study.

“Americans are not missing work because of insomnia. They’re still going to their jobs but accomplishing less because they’re tired.”

What too little sleep does to your body…

3 Ways to Get More Sleep

1.  Write down what’s on your mind before you get into bed. 2.  Go to bed earlier – and at a set time. 3.  Start winding down at least 45 minutes before you turn out

the light.

11) Cultivate Enduring Connections

Cultivate Enduring Connections

•  Value all relationships – even relationships with “consequential strangers”

•  Set intentions about people you want to meet •  Collaborate across boundaries •  Seek common ground •  Contribute to your community •  Stay curious

A “connection” is the energy

that exists between two people when they feel seen, heard and felt;

when they can give and receive without judgment;

and when they derive meaning and sustenance from the relationship.

~ unknown

Mindful Connection Exercise

Partner 1: What I’m most curious about you is… Partner 2 response…

Partner 1: Hearing that, what I get about you is…

Partner 2: response…

Partner 1: When I felt you most was… Partner 2: response and discussion…

Partner 1: What I most want for you is…

12) Be present

“Realize deeply that the present moment is all you ever have.” Eckhart Tolle

Emily strategically advises and supports businesses, organizations and individuals in growing and realizing their full potential in purposeful and balanced ways. She offers: •  Executive coaching •  Team leadership development & coaching •  360-degree leadership assessments •  Business & organizational consulting •  Strategic planning facilitation •  Wellness retreats for women •  Life coaching •  Keynote speaking

Let ’s Grow Together.

Emily Rogers Founder 863.860.6036 emily@emilyrogers.com www.emilyrogers.com

Mindful Leadership

Leadership & Management